Want to run but don't know how to start? There is a set of 3-month alternation method to improve physical fitness

"It's a hassle just to think about training my legs to run in the midst of my busy schedule."

"If it's just running, it's not impossible, but how can I lose weight?"

I would be very happy if you could think like that. Here I have specially made a three-month plan for those who have no exercise habits. This is a one-week training content designed to fit in the weekend break. You can make some changes according to your own time.

When deciding on a walking or jogging route, try to choose a road with fewer traffic lights so that your body and mind can continue running easily and smoothly. In addition, if you run on an uneven road, you may fall or sprain your ankle, so try to choose a flat road to run. You can also prepare routes with different scenery and distances according to your mood and physical condition to avoid getting "bored".

【First month】

Climb stairs as much as possible on Monday

Tuesday: Brisk walking (20-30 minutes)

Try to climb stairs on Wednesday

Thursday: Brisk walking (20-30 minutes)

Climb stairs as much as possible on Friday

Saturday brisk walking (20-30 minutes)

Climb stairs and jog slowly (five minutes) on Sunday

The focus of the first month is "brisk walking". Try to walk at a faster pace and bring exercise into your daily life. This will make you accustomed to exercise and strengthen your cardiopulmonary function. In addition, getting into the habit of climbing stairs can improve lower body strength and endurance.

Choose a day on the weekend to run for five minutes at a speed between "brisk walking" and "jogging". The speed standard is "if it's faster, it's not a walking jogging speed..." If someone can't run continuously for five minutes, just "jog to the next traffic light" at the speed of "brisk walking" or "run the distance between two telephone poles".

The most important goal of the first month is to develop a habit of exercising, so each time should end with a feeling of "I feel so comfortable!" This will increase the motivation to "walk more" or "run more." If you feel that this is not enough, proceed to the next stage.

【Second month】

Monday Stair Climbing

Tuesday: Brisk walking (30-40 minutes)

Stair climbing on Wednesday

Thursday: Brisk walking (30-40 minutes)

Stair climbing on Friday

Saturday: Slow jogging (15 minutes)

Sunday: Slow jogging (15 minutes)

Starting from the second month, increase the duration of each walking session, the number of times you run, and the duration. If you already have the habit of brisk walking before reading this book, you can start from this stage. As for climbing stairs, just like in the first month, you should try to climb stairs as much as possible. If you are used to climbing stairs on your way to get off work or school, you can also climb stairs at the company or your own apartment to add new stimulation, which will be more effective.

Run for fifteen minutes on the weekend, at a speed a little faster than walking in the first month, about eight kilometers per hour. Converted into distance, it is about two kilometers. If someone feels "suddenly running for fifteen minutes is very tiring", they can start with walking for five minutes + running (ten minutes), and then slowly increase the running time. When you feel that this is no longer enough, move on to the next stage.

【Third Month】

Closed on Monday

Stair climbing on Tuesday

Wednesday Run (20 minutes)

Thursday: Walking (45-60 minutes)

Stair climbing on Friday

Saturday Run (20 minutes)

Sunday Run (20 minutes)

In the third month, the results of brisk walking and stair climbing will be shown, and the leg muscles will become stronger. Increase your running to three times a week, 20 minutes each time. Perhaps you will feel that running at a speed of 8 kilometers per hour is not enough at this time, and you may feel comfortable only when running at a speed of 8.5 to 9 kilometers per hour. If you run at a speed of nine kilometers per hour, you can run three kilometers in twenty minutes. After training, you are no longer a person without sports experience, but a good runner.

When running, your mind becomes clear and you can experience the joy of your body moving forward.

During this stage, the frequency and duration of running increase, so you should take a good rest once a week. Even if you are used to running, you can't force yourself, because changing the content of your running while feeling the positive changes in your body and mind is the basic principle of "the world's most effective running weight loss method."

This article is from Datian Publishing's "The World's Most Effective Running Weight Loss Method"